Nils Behrens on Creatine and Sleep: Why the Classic Sports Supplement is Becoming a Longevity Booster

Creatine: More Than a Muscle Booster

For decades, creatine has been considered a proven supplement for strength athletes. It increases muscle energy, enhances performance, and supports recovery. However, research is increasingly focusing on other effects – especially on the brain and sleep. A recent study from the USA has demonstrated for the first time that creatine can extend sleep duration when the body is highly stressed by intense training. This opens up a whole new chapter for its application in the longevity context.

Why Sleep is the True Fountain of Youth

Sleep is not just a state of rest but an active regeneration phase. Central repair processes take place: cells renew, the immune system stabilizes, and the brain detoxifies through the so-called glymphatic system. Chronic sleep deprivation, on the other hand, is considered a driver of cardiovascular diseases, metabolic disorders, neurodegenerative processes, and accelerated aging. Anyone who wants to invest in longevity cannot avoid the topic of sleep.

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Study Design Overview

In the study, menstruating women took 5 g of creatine monohydrate daily over several weeks – a dose that is also standard in sports science. The results were remarkable:

1. After days of intense strength training, total sleep time was significantly extended compared to a placebo group.
2. On rest days, no difference was observed – creatine specifically worked when the brain needed more energy after physical exertion.
3. There were no side effects beyond what is observed with taking a placebo.

For the first time, the study provides clear evidence that creatine can positively influence sleep architecture.

Nils Behrens is the Chief Brand Officer of Sunday Natural and host of the podcast HEALTHWISE.

Biochemistry behind the effect

Creatine stores energy in the form of phosphocreatine and quickly provides it when needed. In the brain, it ensures that nerve cells are stably supplied with energy. Especially after strenuous exercise, when the energy consumption of the central nervous system is high, creatine prevents a kind of "energy deficiency" in the brain. The result: less neuronal stress, a more stable sleep-wake system, and thus a measurably longer recovery phase.

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Creatine as a longevity supplement

The results significantly expand the known profile of creatine's effects:

• Physical level: more strength, better muscle recovery.
• Neuronal level: stabilized brain energy, support of cognitive resilience.
• Sleep level: longer total sleep time on stressful days – a crucial advantage for long-term health.

This positions creatine as a true longevity supplement, benefiting not only athletes but also all health-conscious individuals.

Practical recommendations for use

• Dosage: 5 g of creatine monohydrate daily, ideally permanently, as a continuous level is crucial. A loading phase is not necessary.
• Timing: flexible, regular daily intake is important. It can be taken in the morning, after training, or in the evening.
• Safety: Creatine is one of the most researched supplements worldwide. The stated dose is considered safe for healthy kidneys.

Synergies with other longevity factors

Creatine unfolds its full potential in combination with other strategies:

• Magnesium improves muscle relaxation and sleep quality.
• Omega-3 fatty acids protect the brain from inflammation and support cognitive performance.
• Vitamin D3 and K2 promote energy metabolism, strengthen the immune system and bones.
• Proteins with leucine work synergistically with creatine to maintain muscle mass – a key to healthy aging.

This creates a longevity stack that strengthens body and mind equally.

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Perspective: Rethinking creatine

The study makes it clear: Creatine is far more than a fitness supplement. It becomes a tool for holistic health, better recovery, and a longer life in vitality. For people interested in a longevity lifestyle, it is worth looking at creatine as a daily investment in energy, sleep, and quality of life.

Conclusion:

Creatine is the prime example of a supplement whose potential we have long underestimated. By not only supporting muscles but also the brain and sleep, it becomes central to a modern longevity strategy. Those who understand longevity not just as more years but as more healthy years should firmly integrate creatine into their daily recovery plan.

Nils Behrens is the Chief Brand Officer at Sunday Natural and host of the HEALTHWISE podcast. Additionally, the sought-after health expert teaches as a lecturer at the Fresenius University of Applied Sciences. Previously, Behrens worked for over 12 years as Chief Marketing Officer of the Lanserhof Group and host of the successful “Forever Young” podcast.

Here you can find all columns by Nils Behrens